4 exercises you should do if you are over 35

Exercise
4 exercises you should do if you are over 35
Too many people just take for granted that their bodies work. I think I can easily do what I can do today, or I think I'll be 10 years ago. Not even me, a professional personal trainer.

Don't forget that you can't recover as quickly as you did in your twenties. You'll need to keep the term longer between exercises, and you'll need more stretching and massage to keep your workout going. Like it or not, your body changes. Muscle, bone mass, metabolism, mobility, stamina, and power naturally decrease unless you consciously try to reduce changes.

If you start a proper exercise right now, your future will be less tinged, less stiff, less injured, and you will not bend more posture now.

Here are four exercises that can reduce the typical changes that occur with age. Of course it is recommended for all ages. If you are 30 years old, start now. If you are 40, start now. If you're 70, start right now
Squat

You must maintain the strength and mobility to squat. If you think about it, we do squats a day. Squats when you're looking at the toilet, sitting and waking up, getting in and out of a car, and even going into bed. If you can't squat, it means you have a problem with your daily routine. In order for this movement to work well in everyday life, your hips, knees, and ankles should move well. Lower body and core forces are also required. Squats must be included to maintain this mobility and strength.

Squats are the most fundamental strength workout. Strength training must be done. It helps to increase muscle mass, lower the risk of osteoporosis, maintain joints, and reduce bone and muscle mass. Multiple joint movement such as deadlift and low
Balance exercise holding one leg


To walk and run, you must be able to stand on one leg. To avoid injuries, we recommend that you train your muscles to support your body with only one leg. One-legged exercises can also help you balance, share strength, and give your brain information about your body posture.

Servo on one leg. If that's easy, close your eyes or try a single leg hinge. First, stand on your right foot and stick out your chest. Keep your back in a tight position so you do not lean backwards. Keep your pelvis horizontal and stand out so that your left hip does not go up. The muscle used is the right hip muscle. Change legs after five sets of repetitions.


Multi-directional strength and mobility workout

As you get older, your body will get stiff. The ability to turn, bend, walk, and tilt sideways is poor. If you lose this sharpness, you may turn around to pick things up in the back of your car, or you may be injured by picking things up in strange places. Do exercises such as dancing or tennis that require multi-directional movement, or multi-directional strength exercises such as side lunges.

* "Side lunge": Take your right leg to the side. Sit back on your right leg as your right hip squats into the chair. Stick out your chest and keep your shoulders back. Stand up with the power of your right hip muscles.
Cardio exercise

Interval training improves cardiovascular health and boosts metabolism. It burns a lot of calories in a short time and has a high EPOC. Promote mitochondrial growth (mitochondria help break down fat) and increase fitness levels.

Try intervals on a cardio machine. One minute is light, one minute is normal, and one minute is a strong exercise for 9-15 minutes.

No matter how old you are, accept the idea of today rather than tomorrow. If you don't keep trying, your body will not be able to maintain strength, stamina and mobility for now. If you prefer another exercise, you can do it as much as you want. But don't miss out on these exercises today!